Eating lots of salt will not make you thirsty or cause greater urine output. A study involving Russian cosmonauts reveal eating more salt actually lowered their thirst — yet increased hunger
As your salt intake increases, your glucocorticoid hormone level rises, causing greater water availability (hence lower thirst) and increased fat and muscle breakdown — an energy-intensive process resulting in increased hunger
A high-salt diet will not increase your risk of heart disease. Having the correct potassium to sodium balance influences your risk for high blood pressure and heart disease to a far greater extent than high sodium alone
Eating large amounts of salt will not make you thirsty or cause greater urine output (which could lead to dehydration). A study1 involving Russian cosmonauts reveal eating more salt actually lowered their thirst — yet increased hunger.2,3
Animal research4 support these results, showing a high-salt diet resulted in increased metabolism, forcing the animals to eat 25% more calories just to maintain weight. This suggests salt may have a surprising influence on your weight
• Evidence shows having the correct potassium to sodium balance influences your risk for high blood pressure and heart disease to a far greater extent than high sodium alone, and processed foods are typically low in potassium and high in sodium
• Studies suggest a low-salt diet can actually worsen cardiovascular disease and raise rather than lower the risk for early death among patients at high risk of heart disease5
• The vast majority, approximately 71%, of your salt intake comes from processed food.6 Hence, if you avoid processed foods, you have virtually no risk of consuming too much salt.7 Eating a whole food diet will also ensure a more appropriate sodium-to-potassium ratio
• When lowering salt in processed foods, many manufacturers started adding monosodium glutamate (MSG) instead — a flavor enhancer associated with obesity, headaches, eye damage,8 fatigue and depression. Due to its ability to overexcite neurons, MSG may even raise your risk for neurological disorders such as Alzheimer's, Parkinson's and Lou Gehrig's disease
It's generally recommended that you consume five times more potassium than sodium, but most Americans eat twice as much sodium as potassium. If you're eating mostly processed foods and few fresh vegetables, your sodium-to-potassium balance is virtually guaranteed to be inversed. Imbalance in this ratio not only can lead to high blood pressure but also contribute to a number of other health problems, including:
Kidney stones
Memory decline
Cataracts
Osteoporosis
Erectile dysfunction
Stomach ulcers
Rheumatoid arthritis
Stomach cancer
Adequate amounts of potassium are associated with quicker recovery from exercise and improved muscle strength.20,21 As an electrolyte, potassium helps to regulate the fluid balance in your cells and throughout your body.22 This fluid balance is essential to maintaining life, preventing dehydration at the cellular level and maintaining brain function.23
For example, potassium is important in the transmission of nerve impulses in your brain, spinal cord and peripheral nervous system.24 Nerve impulses transmitting information from one nerve to the next happens as the result of electrical activity. This activity is what an electrocardiogram measures as it tracks heart activity.
Low levels of potassium have also been linked with high levels of insulin and glucose, which are associated with metabolic syndrome and type 2 diabetes.25 These results have been found in several studies,26 leading researchers to recommend dietary choices that boost potassium levels.
Sources and References:
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Journal of Clinical Investigation May 1, 2017; 127(5): 1944-1959
New York Post December 30, 2012
US News May 9, 2017
American Journal of Public Health 2013 February; 103(2): e3
Experimental Eye Research 2002 Sep;75(3):307-15
New York Times May 8, 2017
Advances in Nutrition, 2014; 5:712
Harvard Health Publications, January 23, 2017
Stroke 2014; 45(10):2874
Journal of the American Medical Association 1997;277(20):1624
Journal of Human Hypertension 2003; 17(7):471
BMJ 2013; 346:f1378
Journal of Internal Medicine 2002;252(1):56
Sports Medicine 1991; 11(6):382
Berkeley University, Fluid and Electrolyte Balance
Nursing Standard, 2008; 22(47):50
Springer Link. The Role of Potassium
Johns Hopkins Medicine March 2, 2011
Expert Reviews in Endocrinology and Metabolism 2011;6(5):665
New York Times, November 24, 2009
American Journal of Clinical Nutrition 2008; 87(3):662
Nutrition Action, September 16, 2015 (Archived)
Poisonfluoride.com Fluoridated Salt
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